Power = Moving a large load over a set distance fast. The power clean is a speed, power, flexibility and strength movement. The faster, stretchier (is that a word?), and stronger you are the more you will pull. Remember the three pulls: the 1st pull of the ground (deadlift), the 2nd pull up and back (up shrug close to the body with full hip extension), and the 3rd pull under the bar (fast elbows and rip yourself underneath). Lots of improvement today and fast and flexible elbows are showing up. Think big shrug and aggressive pull. Check out the Flickr album for some good pics from today.

Jim C. attempting 235# and then dumping with authority:

Flickr Album of today’s WOD:

Here’s a good video on The Power Clean by Again Faster. It has an alternate take on the set position. I am okay if you use that more upright and deeper setup but realize it will require more hamstring flexibility. If you can do it let’s try and see if it works better. For those who will be training as our Affiliate Cup Team consider this video part of your homework. Pay particular attention to the shrug and elbows portion.

Last pic (cause its my fave of the day) is Fran feeling the pride of reaching a PR (Personal Record). It’s satisfying when you accomplish something you either set a goal for, or had not thought that you would be able to do. While we do accomplish these frequently in CrossFit, no matter how big or small every PR feels great. So here is my challenge to you. Pick a goal. Big or small, write it in your notebooks or grab a marker and write it on the Goals Whiteboard on the door. Put a date next to it. Then work on it. If you work hard enough it will happen, and you’ll get that same feeling.